Posts : 303 Join date : 2012-09-12 Age : 37 Location : Iowa City, IA - Phoenix, AZ
Subject: Re: Ashley Gleckler's Training Log Tue Dec 23, 2014 11:39 pm
Chris Anderson wrote:
Negged. I'm enlisted, please refer to me as "Specialist Anderson", not sir.
LOL, I am not calling you that.
Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
Subject: Re: Ashley Gleckler's Training Log Wed Dec 24, 2014 10:31 am
Good. I prefer to be called The Anabolic Furnace, anyway.
agleckler Class II
Posts : 303 Join date : 2012-09-12 Age : 37 Location : Iowa City, IA - Phoenix, AZ
Subject: Re: Ashley Gleckler's Training Log Sat Dec 27, 2014 4:08 pm
Two-day update here.
12/23 - Juggernaut Week 1 Day 4 Bench 60x4x10 60x1x18 (AMRAP) I made sure to pause the first rep well, and then I did TNG on the rest. The benches suck, and the pegs are at awkward heights - one that is *just* too high, and the other that is too low.
Lateral and Side Raises 10sx3x8
Upright Rows 25x3x10
12/27 - Juggernaut Week 2 Day 1 Squats 120x5 135x5 150x2x10 150x1x15 (AMRAP) Bar kept slipping around my back when I would come out of the hole strong, even with chalk on my back. There is basically no difference between the smooth part of the bar and the "knurling."
Anyways, after the Juggernaut stuff I did some heavier singles. 170x1 190x1 210x1 225x1
Bench 45x5 65x5 85x5
Holy hell, do I miss Magni. I miss the TPBs with good knurling and I miss the competition bench and I miss the deadlift bar and the squat bar and I just miss everything.
Vid coming soon. Youtube is being a bitch because there is some song playing in the background of my bench video.
Last edited by agleckler on Sat Dec 27, 2014 4:47 pm; edited 2 times in total
agleckler Class II
Posts : 303 Join date : 2012-09-12 Age : 37 Location : Iowa City, IA - Phoenix, AZ
Subject: Re: Ashley Gleckler's Training Log Sat Dec 27, 2014 4:45 pm
Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
Subject: Re: Ashley Gleckler's Training Log Sat Dec 27, 2014 7:42 pm
not wearing pink whilst squatting--no lift
agleckler Class II
Posts : 303 Join date : 2012-09-12 Age : 37 Location : Iowa City, IA - Phoenix, AZ
Subject: Re: Ashley Gleckler's Training Log Sat Dec 27, 2014 11:30 pm
Chris Anderson wrote:
not wearing pink whilst squatting--no lift
My sports bra was pink.
Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
Subject: Re: Ashley Gleckler's Training Log Sat Dec 27, 2014 11:43 pm
Oh shi-
agleckler Class II
Posts : 303 Join date : 2012-09-12 Age : 37 Location : Iowa City, IA - Phoenix, AZ
Subject: Re: Ashley Gleckler's Training Log Wed Dec 31, 2014 12:03 am
OHP feels super weak compared to what it used to be - I haven't trained OHP since the middle of November or so when I finished my last 5/3/1 cycle. I am disappoint.
Wide Grip Pull Downs 100x7 110x2x5
Underhand Close Grip Pull Downs 50x3x10
Front Squats 45x5 65x5 85x3 105x3 125x1 142.5x1 (I am a big dumby and put a 2.5 on one side and a 5 on the other) 150x1
Continued with heav(ier) singles 215x1 235x1 255x1 275x1
Good Mornings 65x8 75x8 85x8
Deadlift AMRAP vid:
agleckler Class II
Posts : 303 Join date : 2012-09-12 Age : 37 Location : Iowa City, IA - Phoenix, AZ
Subject: Re: Ashley Gleckler's Training Log Fri Jan 02, 2015 6:48 pm
1/2 - Juggernaut Week 2 Day 4
Bench 55x5 65x5 70x2x10 70x1x15 (AMRAP)
Heav(ier) Sets 80x3 90x2 100x1
Lateral and Side Raises 10sx3x8
Seated Military DB Press 20sx3x5
Upright Rows 35x3x8
agleckler Class II
Posts : 303 Join date : 2012-09-12 Age : 37 Location : Iowa City, IA - Phoenix, AZ
Subject: Re: Ashley Gleckler's Training Log Sat Jan 03, 2015 1:45 pm
1/3 - Juggernaut Week 3 Day 1
Squats 110x5 130x3 155x1 165x13 (AMRAP)
Heavy Singles After Normal Programming 185x1 205x1 225x1
Wide Grip LAT Pulldowns 110x3x5
Close Grip Reverse LAT Pulldowns 50x3x10
I felt like I left one or two shitty reps in the tank with my AMRAP set. Since I got 3 reps over the 10-rep minimum for this cycle, I will be bumping my training max up 30lbs to 245 - good god is that intimidating. My next three weeks will look like this now: 160x5x8, 180x3x8, 200xAMRAP. I have never done any sets over 175lb for more than 5 reps. I'm nervous that this bump is too ambitious. Maybe I shouldn't bump the lower body lift training maxes up a whole 10lb for every rep over the target minimum?...
Anyways, here is my 165x13 video. Daltey will probably enjoy the T Swift playing in the background.
Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
Subject: Re: Ashley Gleckler's Training Log Sat Jan 03, 2015 6:03 pm
Your training max is now your true max, and you still have three more waves to go. I would bump it down to 6-8lb per rep over standard.
agleckler Class II
Posts : 303 Join date : 2012-09-12 Age : 37 Location : Iowa City, IA - Phoenix, AZ
Subject: Re: Ashley Gleckler's Training Log Mon Jan 05, 2015 5:23 pm
Chris Anderson wrote:
Your training max is now your true max, and you still have three more waves to go. I would bump it down to 6-8lb per rep over standard.
I'm going to go with 6lb per rep over the minimum, so I'll bump my training max up 18lbs. This now makes my next three weeks of squats 155x5x8, 170x3x8, and AMRAPx190. Still intimidating, but not as bad as what bumping it up 30lbs was.
agleckler Class II
Posts : 303 Join date : 2012-09-12 Age : 37 Location : Iowa City, IA - Phoenix, AZ
Subject: Re: Ashley Gleckler's Training Log Mon Jan 05, 2015 5:33 pm
1/5 - Juggernaut Week 2 Day 2
Deadlifts (I swapped it for my normal day 2, which is OHP, for scheduling reasons) 140x5 170x3 200x1 210x13 (AMRAP)
Heav(ier) Stuff After Normal Programming 230x2 250x2 270x2 280x1
Pullup Negatives x 5
Assisted Dips 40lb assist x2x5 30lb assist x1x5
Since I pulled 3 reps over my 10-rep minimum, I will bump my training max up 6lb per rep, or 18lbs. This makes my new training max 298, and the next three weeks will look like this: 195x5x8, 220x5x8, 240xAMRAP.
Today's AMRAP vid:
agleckler Class II
Posts : 303 Join date : 2012-09-12 Age : 37 Location : Iowa City, IA - Phoenix, AZ
Subject: Re: Ashley Gleckler's Training Log Sun Jan 11, 2015 12:26 pm
Since I got 3 reps over the 10-rep minimum, I will be bumping my OHP TM up 6lbs for the next cycle.
agleckler Class II
Posts : 303 Join date : 2012-09-12 Age : 37 Location : Iowa City, IA - Phoenix, AZ
Subject: Re: Ashley Gleckler's Training Log Sun Jan 11, 2015 12:28 pm
1/9 - Juggernaut Week 3 Day 4
Bench 50x5 60x3 70x1 75x15 (AMRAP)
Heav(ier) Bench Stuff 85x5 95x3 100x1 (tried for two, but failed the 2nd rep)
Front & Lateral Raises 10sx3x8
Upright Rows 35x3x10
Since I got 5 reps over the 10-rep minimum, I will be increasing my bench TM by 10lb for the next cycle.
Last edited by agleckler on Sun Jan 11, 2015 12:31 pm; edited 1 time in total
agleckler Class II
Posts : 303 Join date : 2012-09-12 Age : 37 Location : Iowa City, IA - Phoenix, AZ
Subject: Re: Ashley Gleckler's Training Log Sun Jan 11, 2015 12:30 pm
1/10 - Juggernaut Week 4 Day 1
Squats 155x4x8 155x1x15 (AMRAP)
Heavier Stuff 175x1 195x1
Pullup Negatives x 5
I'm pretty happy with my AMRAP.
Vid:
agleckler Class II
Posts : 303 Join date : 2012-09-12 Age : 37 Location : Iowa City, IA - Phoenix, AZ
Subject: Re: Ashley Gleckler's Training Log Wed Jan 14, 2015 10:31 am
01/13 - Juggernaut Week 4 Day 2
OHP 50x4x8 50x1x14 (AMRAP)
Extra OHP Stuff 55x3 60x1 65x1 70x1
Bent Over BB Rows 95x3x8
Pullup Negatives x 5 (counted to 10 on each)
Two-Hand DB Triceps 20x3x10
GHR BWx3x5 This GHR is way harder than the one at the CRWC, because it is lower than the setting I was used to using. More gainz for my hamstrings hopefully.
agleckler Class II
Posts : 303 Join date : 2012-09-12 Age : 37 Location : Iowa City, IA - Phoenix, AZ
Subject: Re: Ashley Gleckler's Training Log Thu Jan 15, 2015 5:29 pm
01/15 - Juggernaut Week 4 Day 3
Deadlifts 195x4x8 195x1x17 (AMRAP)
Est max on my AMRAP set is 305, which isn't too bad after pulling 4 sets of 8 before it. I'm happy with it.
Video:
agleckler Class II
Posts : 303 Join date : 2012-09-12 Age : 37 Location : Iowa City, IA - Phoenix, AZ
Subject: Re: Ashley Gleckler's Training Log Thu Jan 15, 2015 5:31 pm
For funsies, compare the video in the last post with this other video of 195x15. It was during a 5/3/1 cycle, with only warm-up sets before it instead of the volume work I did today. My form has definitely improved.
agleckler Class II
Posts : 303 Join date : 2012-09-12 Age : 37 Location : Iowa City, IA - Phoenix, AZ
Subject: Re: Ashley Gleckler's Training Log Sat Jan 17, 2015 12:48 am
01/16 - Juggernaut Week 4 Day 4
Bench Brigade! 70x4x8 70x1x18 (AMRAP)
Yay. Bench felt good tonight. This is the first time in a very long time that I actually feel like I've made progress with benching.
agleckler Class II
Posts : 303 Join date : 2012-09-12 Age : 37 Location : Iowa City, IA - Phoenix, AZ
Subject: Re: Ashley Gleckler's Training Log Mon Jan 19, 2015 4:05 pm
01/19 - Juggernaut Week 5 Day 1
Squats 140x3 160x3 170x2x8 170x1x15 (AMRAP)
I am very happy with my AMRAP, especially with my asthma issues the past few days. It gives me an est 1RM of 254, which is the most I've ever had as an estimate.
After the squats, Chris and I decided to max out on curls for funsies.
Curls w/ EZ Curl bar 15x5 40x3 50x3 60x2 70x1 - almost .5x bodyweight, kind of surprising, and also hilarious
Face pulls with orange band x3x15
Band pull-aparts with long skinny red band x3x15
Squats vid below. Also, it looks like I have zero hamstrings... I guess I need to work on that.
Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
Subject: Re: Ashley Gleckler's Training Log Tue Jan 20, 2015 12:35 pm
CURLZ 4 DA GURLZ
agleckler Class II
Posts : 303 Join date : 2012-09-12 Age : 37 Location : Iowa City, IA - Phoenix, AZ
Subject: Re: Ashley Gleckler's Training Log Wed Jan 21, 2015 9:20 pm
01/21 - Juggernaut Week 5 Day 2
OHP 45x3 50x3 55x2x8 55x1x11 (AMRAP)
Overhead press is hard.
Bent Over BB Rows 95x3x8
Facepulls w/Orange Band x3x15
Band Pull Aparts w/Skinny Long Red Band x3x15
Suuuuper quick day. Probably the shortest amount of time I've ever been at Magni.
agleckler Class II
Posts : 303 Join date : 2012-09-12 Age : 37 Location : Iowa City, IA - Phoenix, AZ
Subject: Re: Ashley Gleckler's Training Log Thu Jan 22, 2015 2:50 pm
01/22 - Juggernaut Week 5 Day 3
Deadlifts 180x3 205x3 220x2x8 220x1x13 (AMRAP)
Deadlifts felt slow and heavy today. My AMRAP is still a 315 est max, but today just felt like it sucked.
THEN I tried sumo deadlifts. They were fun, and I will keep trying them.
Sumo Deadlifts 135xsome 185x3 225x1 225x1 w/a tapered belt
agleckler Class II
Posts : 303 Join date : 2012-09-12 Age : 37 Location : Iowa City, IA - Phoenix, AZ
Subject: Re: Ashley Gleckler's Training Log Thu Jan 22, 2015 2:53 pm
Subject: Re: Ashley Gleckler's Training Log 
Tue Dec 23, 2014 11:39 pm
